Burlingame Weight Loss Core-Cardio Workout of the Day 10/18/11-Get Strong Abs & Core Muscles
Walk/Jog: 5 Min
Perform the following exercises in a circuit for approximately 90s each for 3 rounds. The duration of the exercise is dependent on exercise #1. When the first partner #1 in exercise #1 is done with all 21 reps, they yell out halfway and everyone in other stations switches sides or moves to next movement (only with exercises #3 & #5). Each station should last approximately 90s given it takes about 90 s for 2 people to complete 21 reps each for the sit up toss.
*The first camper in group one yells to the entire class “halfway” upon completion of the sit up toss– campers then switch sides or movements for the stations below:
1. MB Sit Up Toss to Partner (7-Right; 7-Center; 7-Left) *Quick Transition *Partner does a semi-circles while passing back the ball
2. Side Lying Groin Plank (approx 45 s each side) *Keep Core Tight *Lock Shoulders Back & Down
3. TRX Jack Knife (approx 45s) and TRX Elbow Plank with Hip AB/AD (approx 45s) *Modify with Swiss Ball for Jack Knife *Modify with Side Lying Hip Abduction – 30s each side as needed *Keep Core Tight
4. Ball Russian Twists *Hold MB *Hips Up
5. Prone Cobra Hold (approx 90s hold) *Squeeze *Thumbs Up
6. Battle Ropes: #1: Underhand Grip Egg Beaters (External Rotation) & #2: Slams (Fatigue) *Partners share the rope and perform as many reps to fatigue as possible for each exercise. #1 –Perform Egg Beaters ; #2-Perform Slams
Cool Down: Static Stretching
If you can’t see the video above go to: Boot Camp Workout BLOG
Please add your comments below on the workout.
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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
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